Everyone is aware of the fact that fat and sugar is bad for you. It is true that a healthy diet should include minimal amounts of fat and sugar because this food group is rich in calories and it is also lacking in nutrients.

Why has fat gotten such a bad reputation? Do not be fooled there are benefits to having fat from time to time. Fats are essential for the absorption of vitamins A, D, E and K, also fats are a source of fatty acids which have a positive effect on both the heart and the immune system. Fat also protects and cushions our internal organs. They also give us healthy skin and hair, promote healthy cells production and maintain our body’s temperature. But fats have gotten a bad reputation for being concentrated sources of energy (1g of fat contains 9 calories) and that is why most people steer away from fat and exclude it completely from their diets. However to have no fat whatsoever in your diet can lead to illnesses and diseases, as minimum amount of fat is needed for the body and the brain to function normally.

It is important to make a distinction between unsaturated and saturated fats.

The typical characteristics of unsaturated fats are that they are produced from vegetable sources and are liquid at room temperature. Think vegetable oils such as olive, sesame, sunflower and soy, then soft margarine or oily fishes (sardines, salmons and such). It is a healthier alternative to saturated fats.

Saturated fat is the one that should be taken in small quantities. It is solid at room temperature and from an animal source. Think hard margarine, butter, lard, milk, and also white fat that you can see on meat and poultry. But fat is also in all the cakes, biscuits and chocolates that use these saturated fats as an ingredient. High consumption of saturated fats can lead to coronary heart disease.

Sugary foods have to be consumed in moderate amounts as well, as they are also high in energy, but have little or no nutrients. They are usually introduced to our diet together with the above-mentioned fatty foods (again cakes, biscuits and chocolate). And while any living being who ever had a piece of chocolate in times of distress knows what are the psychological benefits, it would be wise to keep them in your diet as occasional treats. The recommended daily dosage of fat is 35% of our diets and for sugary foods as said before they should be taken sparingly.